{"id":20571,"date":"2022-11-02T09:26:38","date_gmt":"2022-11-02T13:26:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20571"},"modified":"2022-11-02T09:26:38","modified_gmt":"2022-11-02T13:26:38","slug":"new-bam-same-as-old-bam","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/11\/new-bam-same-as-old-bam\/","title":{"rendered":"New BAM, same as old BAM"},"content":{"rendered":"<p>With the site Q suffering from food poisoning and the potential of an FNG sighting, the pressure was on for the Q to deliver a solid beatdown. Which basically means, doing what YHC usually does and go back through personal archives and find a workout that seems to work!<\/p>\n<p>My notes said 07\/2021, but this Q felt older than that as well.\u00a0 Pax assumed it was the new &#8220;BAM&#8217;s a runner now but keeps saying running is stupid but keeps signing up for stupid running races that get canceled&#8221; coming out in the planning of this beatdown, but nope!\u00a0 Just enjoy exploring this festive AO.<\/p>\n<div data-pm-slice=\"1 3 []\" data-en-clipboard=\"true\"><b>Warm-o-rama<\/b><\/div>\n<ul>\n<li>\n<div>SSH<\/div>\n<\/li>\n<li>\n<div>Cherry Pies<\/div>\n<\/li>\n<li>More Cherry Pies<\/li>\n<li>Something to kill time until we did more&#8230;<\/li>\n<li>Cherry Pies<\/li>\n<\/ul>\n<div><b>The Thang<\/b><\/div>\n<div>Partner 1 &#8211; backwards run up intimidator<\/div>\n<div>Partner 2 &#8211; 4 deconstructed burpees and chase<\/div>\n<div>Flapjack when caught<\/div>\n<div><\/div>\n<div>Big 3 Corners<\/div>\n<ul>\n<li>\n<div>Mosey to Daniel Boone 20 Hand release merkins,\u00a0 20 Copperhead squats<\/div>\n<\/li>\n<li>\n<div>Mosey to corner 20 Diamond Merkins;\u00a0 20 monkey humpers<\/div>\n<\/li>\n<li>\n<div>Mosey to Tunnel 20 Hand release merkins,\u00a0 20 Copperhead squats<\/div>\n<\/li>\n<li>\n<div>Mosey to Benches 20 diamond merkins,\u00a0 20 monkey humpers<\/div>\n<\/li>\n<\/ul>\n<div>Fun with Benches<\/div>\n<ul>\n<li>\n<div>20-15-10-5 Step ups &#8211; each leg<\/div>\n<\/li>\n<li>\n<div>alternate with dips<\/div>\n<\/li>\n<\/ul>\n<div>Next Big 3 Corners:<\/div>\n<ul>\n<li>\n<div>20 LBC, 20 Low Flutters<\/div>\n<\/li>\n<li>\n<div>20 PP, 20 IW<\/div>\n<\/li>\n<li>\n<div>20 LBC, 20 Low Flutters<\/div>\n<\/li>\n<li>\n<div>20 PP, 20 IW<\/div>\n<\/li>\n<\/ul>\n<p>:25 seconds of planking amidst the MC and TIME!<\/p>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Spicoli was right on time<\/li>\n<li>Cherry Pies are any exercise that CP doesn&#8217;t think is an exercise so he does burpees until an exercise worth his time is called.\u00a0 Usually arm and shoulder warmup movements are the primary prompters.\u00a0 A Q would never call an exercise just to induce burpees, that would be rude.<\/li>\n<li>Running is stupid, but we did cover 1.8 miles<\/li>\n<li>Memories were relived of pax falling over pax while attempting to run backwards up the Intimidator, thankfully did not recreate<\/li>\n<li>Pax who either didn&#8217;t know their city&#8217;s history (or have a child in Scouts) learned about the Daniel Boone arrowhead marker at corner of Reynolda and West End<\/li>\n<li>Monkey humpers were done facing in the &#8220;right&#8221; direction to help morning commuters have a smile<\/li>\n<li>Palin has words<\/li>\n<li>Pax were in awe of Q&#8217;s sense of timing<\/li>\n<\/ul>\n<p><strong>Prayer requests<\/strong><\/p>\n<ul>\n<li>Burns&#8217;s sister in law<\/li>\n<li>Hanson family &#8211; father was local orthodontist, died from heart attack on hunting trip, son was with him, Jack Wixon (Pony&#8217;s 2.0) was also there, only 58.\u00a0 Lots of grieving<\/li>\n<li>Be kind to others #bothsides<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>With the site Q suffering from food poisoning and the potential of an FNG sighting, the pressure was on for the Q to deliver a solid beatdown. Which basically means, doing what YHC usually does and go back through personal archives and find a workout that seems to work! My notes said 07\/2021, but this [&hellip;]<\/p>\n","protected":false},"author":113,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-20571","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"BAM","date":"11\/02\/2022","pax":"Burns (WB), Greenspan, Palin, Cherry Pie, Spicoli, Schlitz, Starfish (WD), BAM (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20571","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20571"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20571\/revisions"}],"predecessor-version":[{"id":20572,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20571\/revisions\/20572"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20571"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20571"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20571"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}